Comparing Nutrients in 1 kilogram Oranges VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Oranges	Baked Potato Flesh	Recommended Dietary Allowance
Energy	16.2% 470kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	166% 216g	130g per day for Men 19-50 years
Sugars	129% 94g	23.4% 17g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	63% 24g	39.5% 15g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	232% 3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	75% 300μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	591% 532mg	142% 128mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	40% 400mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	239% 2.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	12.5% 1mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	70% 1.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20% 140mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	23.4% 868g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges vs Baked Potato Flesh:

• 1 kilogram of Oranges has 1.9 times more Vitamin B2, 3.3 times more Vitamin B9 and 4.2 times more Vitamin C than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 4.9 times more Vitamin B3, 2.2 times more Vitamin B5 and 5 times more Vitamin B6 than Raw Oranges.
• Both Oranges and Baked Potato Flesh provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Oranges have insufficient amounts of Vitamin B3
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Raw Oranges as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oranges vs Baked Potato Flesh:

• 1 kilogram of Oranges has 8 times more Calcium than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 4.8 times more Copper, 3.5 times more Iron, 2.5 times more Magnesium, 6.4 times more Manganese, 3.6 times more Phosphorus, 2.2 times more Potassium and 4.1 times more Zinc than Raw Oranges.
• Both Oranges and Baked Potato Flesh contain similar levels of Water per one kilogram.
• 1 kilogram of Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Raw Oranges as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges has 5.5 times more Sugars and 1.6 times more Fiber than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2 times more Energy, 1.8 times more Carbohydrate and 2.1 times more Protein than Raw Oranges.
• 1 kilogram of Oranges provide inadequate amounts of Energy and Protein
• Both Raw Oranges as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.